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FRIDAY OCtober 13, 2017

12
Oct

FRIDAY OCtober 13, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Footwork/Ladder x10

Wall Squats (hands to the side) x10

Overhead Wall Squats x10

Wall Press x10

Squat Hold Side-2-Side Rock x20

Squat OH Reaches x5 each side

KB Swings x20

Weightlifting

Front Squat (6-5-4-3-2-1 (About 75-95%))

Metcon

Metcon (AMRAP – Rounds and Reps)

9AMRAP

– 6 Chest-2-Bar Pull-Up

– 8 Hang Power Snatch (75/55)

– 10 Med Ball Situps (20/14)

Extra Credit

Optional:

Bar RDL 3×10

+ DB Shoulder

Press 3×10

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